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Exam 2 Flashcards

1
Q

What is the recommended protein intake?

A

.8g/kg

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2
Q

What is the recommended protein intake for older adults?

A

1-1.2g/kg

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3
Q

What is protein turnover?

A

Amino acids are broken down from pool and are synthesized into new ones (reusing proteins)

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4
Q

What are proteins broken down into?

A

Amino acids (carbon, hydrogen, nitrogen, and oxygen)

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5
Q

What is a positive nitrogen balance?

A

Nitrogen in > nitrogen out

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6
Q

Give an example of people who might have a positive nitrogen balance

A

Pregnant women, children

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7
Q

What is a negative nitrogen balance?

A

Nitrogen in < nitrogen out

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8
Q

Give an example of people who might have a negative nitrogen balance

A

Older people

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9
Q

What is an equilibrium nitrogen balance?

A

Nitrogen in = nitrogen out

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10
Q

Can amino acids be stored as amino acids?

A

No, they are used as an energy source or stored as fat.

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11
Q

What are plant sources of protein?

A

Incomplete protein

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12
Q

What are animal source of protein?

A

Complete protein

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13
Q

What is lean protein?

A

Proteins in which the fat content is low, not known to contribute to heart disease

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14
Q

Give examples of lean protein

A

Milk, beef, greek yogurt, turkey

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15
Q

What are complementary proteins?

A

Two or more proteins that do not contain all essential amino acids, but one is supplied that is missing from another source of protein

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16
Q

Give examples of complementary proteins

A

Peanut butter and bread, Mac n cheese, rice and beans

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17
Q

What is gluconeogenesis?

A

When protein is converted into glucose because we are not eating enough carbs to supply us energy

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18
Q

How does gluconeogenesis occur?

A

Nitrogen/ammonia is excreted through our urine

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19
Q

Why is omega 3 a concern for vegetarians/vegans?

A

It is found in fish and oil and vegans cannot consume fish therefore they lack omega 3

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20
Q

Why is iron a concern for vegetarians/vegans?

A

Vegetarians cannot eat meat therefore would be low in iron which could cause anemia

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21
Q

Why is calcium a concern for vegetarians/vegans?

A

They cannot consume dairy products such as milk so they would lack calcium

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22
Q

Why is vitamin D a concern for vegetarians/vegans?

A

Vitamin D comes from animal-based foods so a plant based diet would not contain much vitamin D

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23
Q

Why is vitamin B12 a concern for vegetarians/vegans?

A

Vegans lack this, it is needed for blood red cells and DNA

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24
Q

Which plant based milk is similar to that of cows milk?

A

Soy milk

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25
How are saturated fatty acids structured?
Fully hydrogenated, contain single bonds only, and are solid at room temperature (butter)
26
How are unsaturated fatty acids structured?
Fewer hydrogen atoms, contain double bonds, and are liquid at room temperature (olive oil)
27
What are fatty acids?
Primary components of fats and have no heads
28
What are triglycerides?
3 carbon glycerol molecules with 3 fatty acids at the end, can be saturated and unsaturated
29
What are sterols?
Complex lipids, 4 connected carbon rings with side chain, cholesterol is most common
30
What are phospholipids?
3 glycerol molecules with 2 fatty acids at the end, are semipermeable in water
31
What is the role of fatty acids in the body?
They are major energy sources
32
What are two ways fatty acids differ from one another?
Chain length (short, medium, long) and degrees of saturation
33
What is cholesterol?
Sterols that our body produces itself, bad at absorbing
34
What are plant sterols?
They prevent cholesterol absorption
35
What 3 things help facilitate the digestion of fat in the small intestine?
Bile acids, emulsification, and lipases
36
What is HDL?
Healthy cholesterol, gets rid of cholesterol by binding to bile
37
What is LDL?
Bad cholesterol, transports cholesterol to all cells which causes cholesterol levels to be high
38
What are the general cholesterol recommendations?
Total < 200 HDL > 40, preferably > 60 LDL < 100
39
What percent of calories should unhealthy individuals consume of saturated fat?
.06%
40
What percent of calories should healthy individuals consume of saturated fat?
.10%
41
What are essential fatty acids?
Fatty acids that our body cannot produce so we have to get them through food consumption
42
What are omega 6s?
Linoleic acid, most abundant and consumed in the US.
43
What do too much omega 6s do?
Can increase inflammation and lead to atherosclerosis
44
Give examples of omega 6s
Oils, dressings
45
What are omega 3s?
Found in cell membranes, US diet lacks this, promotes good health
46
Give examples of omega 3s
Salmon/fish, walnuts, chia seeds
47
What are sources of saturated fats?
Animal sources, high fat snack foods and baked good
48
Give examples of saturated fats
Beef (regular ground beef), poultry (skin/fried products), milk (cheese)
49
What are sources of unsaturated fats?
Oils (olive oil), avocados, nuts (almonds)
50
What is the significance of soybean oil?
It extends shelf life of packed processed foods, contains omega 3s
51
What is EAR?
Estimated Average Requirements: Establishes average nutrient requirement for given life stage and gender group
52
What is RDA?
Recommended Daily Allowance: Expected to meet the needs of most people
53
What is AI?
Adequate Intake: Used when there is insufficient evidence to generate RDA
54
What is UL?
Tolerable Upper Intake Levels: Identifies potentially toxic levels of nutrient intake
55
What is AMDR?
Acceptable Macronutrient Distribution Ranges: Carbs (45-65% of calories), fat (20-35% of calories), protein (10-35% of calories)
56
What are whole foods?
Foods that are not processed (apples)
57
Give pros and cons to whole foods
Pros: Higher in good nutrients Cons: Can be expensive
58
What are fast foods?
Processed foods that are usually prepared in restaurants (Mcdonald’s fries)
59
Give pros and cons to fast foods
Pros: Availability, affordable Cons: High levels of saturated fats
60
What are processed foods?
Foods that have been reformed by adding ingredients to them (apple sauce)
61
Give pros and cons of processed foods
Pros: Safe because reduces number of harmful bacteria in foods by being processed Cons: Good nutrients are removed from food
62
What are ultra-processed foods?
Foods that are highly manipulated and go through many processes of change (cereal)
63
Give pros and cons to ultra-processed foods
Pros: Shelf-life is long, so food does not go bad Cons: Lots of added sugar, can increase the risk of heart disease
64
What are enriched foods?
Nutrients that are lost from being processed are added back into food (granola bar)
65
Give pros and cons of enriched foods
Pros: Provides those nutrients we do need Cons: Over-consumption of vitamins and nutrients
66
What is variety?
Choosing different food even within different food groups, eating the rainbow
67
Give examples of variety
Kiwis, peppers, potatoes
68
What is balance?
The right proportion of foods from each of the food groups and the appropriate amount of calories, macronutrients, vitamins, and minerals.
69
Give examples of balance
Strawberries, avocado toast, eggs
70
What is adequacy?
Eating amounts of food that provide the calories and essential nutrients necessary to maintain and promote optimal health.
71
Give an example of adequacy
An athlete eating more protein
72
What is moderation?
Not overindulging in any one type of food or in foods that are not known to promote health, portion and frequency
73
Give an example of moderation
Eating a smaller piece of cake instead of a massive piece
74
What are the Dietary Guidelines for Americans?
Includes recommendations by life stage that are designed for the general public to promote health and prevent disease
75
What are the 4 guidelines for 2020-2025?
1. Follow a healthy dietary pattern at every life stage 2. Customize and enjoy nutrient-dense food and beverage choices to reflect personal preferences, cultural traditions, and budgetary considerations. 3. Focus on meeting food group needs with nutrient-dense foods and beverages and stay within calorie limits. 4. Limit food and beverages higher in added sugars, saturated fat, and sodium, and limit alcoholic beverages.
76
What is MyPlate?
Concepts of the USDA eating patterns that show portion sizes of food groups needed.
77
Give an example of a MyPlate meal
- 1/2 plate green beans - 1/2 plate strawberries - 1/4 plate chicken - 1/4 plate rice - Glass of milk
78
What is the proper function of insulin?
Insulin is a hormone released by the pancreas in response to increased blood glucose after eating carbohydrates.
79
What is prediabetes?
Insulin resistance, can lead to type 2 diabetes because of increased blood glucose levels
80
What is gestational diabetes?
Occurs during pregnancy, hormones from placenta block the action of the mother’s insulin
81
What is type 1 diabetes?
Juvenile diabetes, autoimmune disease where body attacks cells in the pancreas
82
What is type 2 diabetes?
Lifestyle choices that result in decreased insulin production
83
What type of diabetes is metformin used for?
Prediabetes
84
What type of diabetes is insulin used for?
Gestational, type 1 and type 2
85
What type of diabetes is exercise/physical activity used for?
Prediabetes, type 1, and type 2
86
What is the insulin to carb ratio?
2 units of insulin: 15g of carbs
87
What is the role of saturated fat in cardiovascular disease?
Saturated fats stop receptor in liver from taking cholesterol out of the blood, so LDL levels are increased
88
What is the role of fiber in cardiovascular disease?
It helps decrease LDL cholesterol by cholesterol binding bile which is excreted with fiber
89
What is the role of unsaturated fat in cardiovascular disease?
It helps decrease LDL cholesterol and increase HDL. it also decreases saturated fat levels.
90
What is atherosclerosis?
Progressive disease in which plaque builds up and clogs arteries
91
What causes atherosclerosis?
It is caused by unhealthy eating patterns such as excessive amounts of saturated fat, lack of physical activity, etc.
92
What is the Mediterranean diet?
Provides lots of unsaturated fats, consists of a strong base, beans/nuts/lentils for protein, olive oil, seafood, and spices.

Nutrition Science (5 decks)

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